Steady Run with Surges

Workout - Steady Run with Surges

• 10min @ 9'00''/mi
• 40min @ 7'45''/mi
• 3 lots of:
  • 3min @ 7'33''/mi
  • 2min @ 8'45''/mi
• 10min @ 9'15''/mi

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Intro: A summary of WEEKLY TRAINING VLOG: May 13-19, 2019 by Vo2maxProductions. We’ve pulled out the essentials you can apply to your training right now. Watch the original for the full breakdown.

Key points:

• Coming off a chest cold meant dialing back intensity for the week. Total volume hit 110 mi (about 177 km), mostly recovery-paced runs and back-to-back runs the same day.
• No hard VO2-max work this week. The focus was base miles, brief pickups, and leg turnover.
• Comrades Ultra (55 mi/89 km) prep leans on hill strength, short fast repeats, and a three-week taper into race day.

Workout example:

• 15-mile easy run on rolling terrain. Keep effort comfortable, then work in 3 x 3-minute surges (about 10 sec faster than easy pace) with 2 min easy between surges.
• Double-day runs: a short 5 mi second run later in the day at the same relaxed effort. Adds mileage without the wear of pushing hard.
• Hill repeats (2.5 weeks before the race): 5 x 1-minute repeats uphill (around 5-10% grade) at hard effort, then jog or walk back down. Builds leg strength and cadence.

Closing note: Run one of these sessions today and adjust paces by feel. Use the Pacing app to dial in your numbers and modify distances.

References

• WEEKLY TRAINING VLOG: May 13-19, 2019. Comrades ultra, Bolder Boulder Weekend Event and more! - YouTube (YouTube Video)